Indian Land CrossFit – WOD
Warm-up
10 KNEELING SHOULDER CARS
10 SHOULDER PULSES
10 SHOULDER WALL GLIDES
10 AROUND THE WORLDS (5 EACH WAY)
10 DB SINGLE ARM HIGH HANG PULL PER ARM
10 SINGLE ARM DB PRESS PER ARM
Weightlifting
A.: Shoulder Press (BUILD TO A 5 REP PRESS IN 15 MINUTES)
B.: Shoulder Press (1 SET OF MAX EFFORT REPS AT 85% PART A)
Metcon
C.: “Apache” (AMRAP – Rounds and Reps)
10 Minute AMRAP:
18 Double Hang KB Snatches (1.0/.75)
9 CTB Pullups
200 M Run
Health/Function:
14 Alternating DB Snatch (40/25)
7 Pullups
200 M Run
Cool Down
FOLLOW PLIABILITY OR BELOW:
*BANDED ELBOW OPENER
*LAX BALL TRICEPS
*40 BANDED FACE PULLS
